There are many deaths due to heart disease. It is not inevitable. Change is an important part of living beings with heart disease or trying to prevent it. When there is a rise in the blood pressure or cholesterol level then it’s time to change your lifestyle and dietary habits.
Nowadays younger generation are facing with heart attack. Heart attack and stroke survivors are often told to alter a lifetime of habits. We tend to overlook an important aspect of our life that is the harmful effects food can have on our health and more specifically our heart. The food we eat has an impact on our heart and unhealthy eating with unhealthy lifestyle can damage our health.
Eating will not only keep yourself healthy but can help you live longer. A heart healthy diet can diminish the risk of heart attack or stroke from a great margin. While in many the risk factors comes from family history, sex, or age. There are several ways in which we can reduce hearth disease and follow a heart healthy lifestyle. For a healthy heart, you must maintain a healthy lifestyle. There are some of the heart healthy tips that you can follow.
1) One must keep themselves active
To maintain your cardiovascular health good at every age you should do some exercise. It is advised to do a minimum 30 minutes or an hour of exercise almost every day of the week. Younger generation can do aerobic exercise and exercises that can strengthen their muscles, improves balance, and increase flexibility.
People who are living a sedentary lifestyle are the ones who have the major chances of developing a heart disease. Doing exercise keep your heart healthy, helps you to overcome obesity and improves your heart rate too. You can also do swimming which is considered to be the best exercise for the overall development and health of your body.
Unhealthy lifestyle and stress can lead to a number of health problems. A person can have stress from a numerous thing that are going in their life. Such as relationship stress, workload stress, stress about future planning and many more.
One should remain active and follow a hobby in order to keep this stress at bay. Indulging in new activities, like listening your favourite music, going for a walk can decrease the immense pressure to minimum.
3) Avoid smoking and alcohol consumption
Smoking has remained one of the major reasons of heart disease. It narrows down the nerves of your body and it becomes difficult for blood to flow throughout the body. This increases your heart rate and disrupts blood pressure.
You should really avoid smoking in order to save your heart and body from further damages. On the other hand, alcohol damages your body and increase your weight gain. Excessive drinking for a long period increases your blood pressure and affect your good cholesterol.
4) Keep your blood pressure down
You should check your blood pressure often to see if there are any changes. It is the pressure produced by the artery walls as it circulates around the body. It is normal for it to fluctuate up and down depending upon your work. But if you see any distinctive changes in it then it becomes a matter of concern and you should consult your doctor as soon as possible. With a rise in the blood pressure, it can lead to a heart attack, so it’s important to keep a check on it. If you find any changes than its best for you to change the lifestyle and follow a new one. Follow a healthy lifestyle and keep heart disease at bay.
Prioritizing your sleep is not bad. It is advised to have 7-8 hours of sleep to maintain a healthy life. Because if you don’t get a sleep, it will have a negative impact on your energy levels and you feel lethargic. It is good to keep a consistent bedtime routine with hour busy lifestyle to maintain good health and reach your goals.
6) Cholesterol check
Cholesterol has become one of the reasons of heart attack. People die due to high cholesterol. It is because it contributes to plaque and clog the arteries and lead to heart disease and strokes. You need to choose the right fat that you can take in and eat less fat.
So, cutting down the amount of fat and oil can be the first step to avoid heart disease. Avoid taking trans-fats as it can increase the risk of developing heart disease or having a stroke over a lifetime. Trans fat are called bad cholesterol because they clog the arteries which makes it difficult for the blood to flow and to maintain the pressure on the walls.
7) Regulate the intake of sugar, sugar products, salt and oil
High intake of sugar can lead to high insulin levels in the body and inflammation and damage of the arteries. It is known that taking excessive sugar or sugary products also lead to weight gain. Avoiding fast foods and fried foods can help you maintain a good health. Due to the excess taking of salt, it increases your blood pressure which can lead to many health problems. The extra salt that you take on top of your meal is more dangerous than the cooked one. Avoid those processed foods because they are high in salt content and sugar.
8) Drink water often
It is important to drink at least 4 litres of water every day. It keeps your body hydrated and flushes out the toxins that remains in your body. Water also helps you to feel full and keeps you away from hunger. It keeps a sense of fullness and you do not go around snacking foods.
9) Avoid processed foods
Foods that are processes and comes handy contain high calories, high in fats, low in fiber and protein and possess a column of health problems. Cutting down the consumption of ready to eat, instant food, and saying no to processed food will help you to maintain a healthy lifestyle for a long term.
10) Check your BMI
Obesity is also the main reason behind many hazardous heart diseases. Overweight can increase the risk of heart disease. An ideal weight according to your height should be maintained. One should change your lifestyle if you notice a distinctive change in you BMI. You should follow a balanced diet and do exercises and strength training to attain the desired weight.
11) Keeping a gap between your meal
Eating in a healthy way and not eating too frequently can help you maintain a good health. Frequently eating does not allow the insulin in your blood to decrease which in turn, results in more cholesterol and fatty acids in the system. High cholesterol is the main root cause of many chronic diseases.
You should keep a gap of minimum 4 hours between your meals and should not eat in between. Eating between will not lead the food that you eat to digest and on the top of it will add another meal to your digestive system. This will add pressure on your system and indigestion will occur. If you feel hunger have a glass of water, it will instil in you a feeling of fullness.
As we mentioned above, heart diseases are preventable by certain lifestyle changes and can reduce the risk of many hazardous heart disease. Managing heart disease by following a diet has a high success rate. So, from now onwards before eating any junk food think about your heart and it will surely benefit your heart health.